Are almonds the healthiest nuts?

Almonds are the seeds of the Almond tree (Prunus dulcis), native to Middle East, North Africa and India, and flourish in warm, dry climatic conditions. Almond nut, as we know it, is actually the edible seed of the almond fruit. Broadly, almonds are of two varieties – sweet almond and bitter almond. It is the sweet variety of almonds we use due to its vast nutritional benefits. Almond are widely used for cooking, baking and in desserts. It is eaten as nuts – raw, roasted or blanched. They are processed and sold as oil, butter, almond milk, flour, as marzipan (almond paste) and also available as almond slices & almond flakes.

Almonds are packed with nutrition and health, giving it the status of a superfood. The nut is rich in monounsaturated fats, fiber, protein, tocopherol (vitamin E), manganese, riboflavin (vitamin B2), copper, magnesium and phosphorus. Almonds are a great source of antioxidants, which are largely concentrated on the skin. Eating these antioxidant-rich nuts regularly prevents free radical damage, a major contributor of disease and aging. No wonder people often ask – are almonds superfoods?

Health benefits of almonds

Packed with nutrients, almonds offer a range of health benefits such as weight loss, heart health, lower blood sugar levels, and more. Here is a lowdown on the various health benefits of consuming almonds.

Heart health

The best-known quality of almond is its ability to keep your heart healthy due to presence of monounsaturated fats, potassium and magnesium. Various research has shown that people who consume almonds regularly have healthy heart and lower levels of cholesterols than who don’t. Almonds are rich in potassium, which promotes vasodilation and reduces blood pressure as well as lowers risk of cardiovascular disease. In fact, each serving (1 ounce or about 1 handful) of almonds provide 5% of the daily required value for potassium. The magnesium in almonds also promote heart health and lower risks of heart disease. Almond skin contains flavonoids that may be responsible for reducing cholesterol levels and inflammation, as per studies.

Weight loss

Almond is a healthy snack due to its nutritional profile – low in carbohydrates but rich in healthy fats, protein and fiber. Consuming almonds as mid-morning snacks leaves you satiated and full, which helps in weight loss as the temptation to snack on unhealthy carbs is eliminated. Several studies have shown that people who ate almonds regularly were more successful in weight management and less likely to become obese. No doubt, almonds are the healthiest nuts to snack on when you crave for something crunchy.

Gluten-free

Almonds in their pure form are naturally free of gluten and provide a nutrient-rich food to gluten-free diets. People with gluten intolerance get the perfect ingredient in almonds, which is rich in protein, iron, fiber and B vitamins. Most form of processed almonds including almond milk, butter and flour offer great options to lead a healthier life, especially for people who are gluten intolerant or suffering from celiac disease. Energy

Rich in riboflavin and trace minerals such as manganese & copper, almonds provide the much-needed energy to the body. These nutrient-dense nuts help to keep your body moving throughout the day. Riboflavin is an important vitamin essential for synthesis of red blood cells, and also aids in the release of energy from the ingested carbohydrates. Manganese and copper are part of antioxidant enzymes that prevent oxidative damage in mitochondria (the energy powerhouse of cells), maintaining energy flow to your body.

Diabetes and Cancer

Almonds are a great food option for diabetics as the nuts are low on carbohydrates, and high on protein, fats and fibers. Additionally, almonds are rich in magnesium, an important mineral involved in various bodily functions, including regulation of blood sugar. Diabetics who consume almonds regularly have lower levels of sugar in their blood and improved insulin function.

This delicious tree nut may be promising to cancer patients, according to studies. Incorporating almonds into the diet, may help people with colon cancer to stay healthier, and may even reduce chances of recurrence. Almonds are rich in vitamin E and antioxidants, giving hope to researchers that this tree nut may provide cancer-fighting solution to humanity.

Note of caution

People who are allergic to nuts must avoid eating almonds. Hives, swelling and breathing difficulties are common symptoms of allergic reactions. In extreme cases it may cause anaphylaxis, a life-threatening condition that may lead to death.

The takeaway

Almonds have been consumed throughout history and is a favourite of all types of dieters. So, are almonds superfoods? Almonds are indeed the superfood it’s so widely touted. It’s a good protein option, especially for people following plant-based diet. The wide range of health benefits that this tasty tree nut provides, inevitably makes it one of the healthiest nuts ever. So, go ahead, take a bite of this crunchy nut with promises of good health and vitality.